Genetics play a big role in many health conditions such as heart disease. But unknown to some people, some of the factors are totally within your control. In a gun, genetics serve as the bullet, while environmental factors serve as the trigger. In other words, a person’s lifestyle plays a great role in the development of diseases. Food intake, exercise and toxins from the environment all contribute to conditions such as high blood pressure, high blood sugar, high cholesterol, and heart disease.
Some experts believe that the way doctors treat such diseases – with the use of medication to lower blood pressure, cholesterol, and sugar – is somewhat misleading. Medical practitioners should look into all the possible contributing factors. Since lifestyle is one of the leading causes of the development of diseases, a change in a person’s lifestyle may even be a better approach in preventing these health conditions.
To help you reverse or prevent health conditions such as heart disease, follow this simple dietary and lifestyle modifications:
- Give color to your diet
When choosing healthy foods, choose the most colorful ones such as fruits and vegetables. These are loaded with vitamins, fiber, minerals, antioxidants, phytonutrients, and anti-inflammatory molecules that help fight diseases. Your goal is to eat at least 8 to 10 servings of these whole foods each day.
- Maintain a normal blood sugar level
According to studies, fluctuating blood sugar levels can contribute to heart disease. Every meal, include foods rich in protein, healthy fat, and healthy carbohydrates to help stabilize your blood sugar. Avoid eating carbohydrates alone, as well as processed sugars.
- Increase your fiber intake
Experts suggest aiming for up to 50 grams of fiber per day. Foods to include in your diet that are high in fiber are beans, nuts, seeds, vegetables, and low-sugar fruits such as berries. If you find it challenging, you may want to consider adding the a fiber supplement to your diet.
- Break up with processed, junk food
The best way to stay away from processed food is to always choose only foods that have “natural packaging” such as fresh fruits and vegetables. Stay away from food items that come in plastic wrappers of all sorts since most of the time; these are the ones that contain unhealthy ingredients such as food enhancers and preservatives. These ingredients are some of the culprits to heart disease, diabetes, and obesity.
- Raise your omega-3 fatty acids intake
Omega-3 fatty acids have anti-inflammatory properties, and they are found in high amounts in cold-water fishes like sardines, herring, and salmon as well as in seaweeds and flaxseeds. Healthy fats help improve your overall cholesterol profile, so it benefits your heart as well.